Bodyweight Mid Row

Exercise Data

Type: Strength
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats
Equipment: Other
Mechanics Type: Compound
Level: Intermediate
Sport: No
Force: Pull
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9.2

Out of 10

Excellent

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Bodyweight Mid Row
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Bodyweight Mid Row
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Bodyweight Mid Row Guide

Main Muscle: Middle Back

  1. Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
  2. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
  3. After a brief pause, return to the starting position.



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Review: Bodyweight Mid Row

Exercise Rating
10/10

Nov 12, 2014 9:21 AM: Not bad. Managed to do it for 5 reps with wide grip and 12 reps with narrow grip.



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Tip: Bodyweight Mid Row

Exercise Rating
10/10

Jul 1, 2014 5:06 PM: This exercise is tough, but it is amazing. The MFT28 program super's this with pullups and at first it was crazy. I had to use wrist straps for the first week because I didnt have a spot and my grip was weak. But now, I do 10 pullups and 10 of these rows



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Review: Bodyweight Mid Row

Exercise Rating
1/10

May 7, 2014 5:48 AM: I guess if you're 100 lbs this is wonderful...seems to me, some people are just board, and trying to invent exercises



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Tip: Bodyweight Mid Row

Exercise Rating
10/10

Feb 28, 2014 4:40 AM: If this exercise seems impossible to do, like it does to me, use underhand grip. Switch to alternate grip after some time and then to overhand grip!



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Review: Bodyweight Mid Row

Exercise Rating
8/10

Feb 26, 2014 4:16 AM: Well, 1st time for everything lol guess im trying these tonight but to bad my spotter has to work



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Review: Bodyweight Mid Row

Exercise Rating
10/10

Feb 13, 2014 9:49 AM: These are tough as hell getting easier though



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Tip: Bodyweight Mid Row

Exercise Rating
5/10

Jan 29, 2014 5:14 PM: Any tips for this. I attempted them yesterday and i have the strength to hold myself up, i just had my balance all wrong. i tried to do a rep and i literally spun myself all the way around and my spotter wasn't paying attention, did a 360 dismount off of the pull-up bar, lol.



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Tip: Bodyweight Mid Row

Exercise Rating
9/10

Sep 18, 2013 1:37 PM: Do not do these on a home upper body workout bar.. it hurts really bad when you fall.



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Review: Bodyweight Mid Row

Exercise Rating
8/10

Sep 18, 2013 2:57 AM: nice .. i'll try



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Review: Bodyweight Mid Row

Exercise Rating
9/10

Sep 4, 2013 8:03 PM: Great workout for your Rhomboids, Can really feel it!



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